RSS Feedhttps://10.40.239.128/blogs/rss-feed/Blog RSS Feeden{5312B322-0C46-4B14-BB9F-18A2A68DFA0E}https://10.40.239.128/blogs/2016/10/11-truths-of-motherhood/11 Truths of Motherhood<p>Our friend Kathy at <a href="http://www.goadventuremom.com/" target="_blank">GoAdventureMom.com</a> <a href="http://www.goadventuremom.com/2016/10/11-simple-truths-motherhood/" target="_blank">wrote a great post</a>&nbsp;and we wanted to share with you! In 11 quick points she reminds us of how awesome it is to be a mother and how awesome you are at it &ndash; even in the tough times. Here it is in it's entirety, thank you Kathy!&nbsp;</p>
<p>Isn&rsquo;t motherhood awesome? As great as motherhood is, there are some days you have to take a long hard look at it for what it is. Don&rsquo;t sugarcoat it and just look at the simple truths. I wanted to share 11 simple truths about motherhood.</p>
<p><strong>#1. Kids are awesome</strong></p>
<p>You will have good days and bad days with your kids, but when you boil it down at the end of the day. Kids are just plain awesome.</p>
<p><strong>#2. Motherhood is exhausting</strong></p>
<p>Sometimes you see those moms that seem to have endless energy. However, motherhood is exhausting. It&rsquo;s not just you, it&rsquo;s everyone.</p>
<p><strong>#3. Your body will never be the same</strong></p>
<p>Sure, you may work hard at it and have a pretty amazing body post-motherhood&mdash;but from my calculations, there are just certain parts of my body that will never be the same.</p>
<p><strong>#4. Your kids will adore you</strong></p>
<p>It&rsquo;s safe to say that moms mess up on a daily basis. We yell too much, freak out too much, sometimes you just need to remember your kids adore you. No matter what, you&rsquo;re their mom and they love you.</p>
<p><strong>#5. It&rsquo;s hard to be a mom</strong></p>
<p>While certain parts of motherhood come easily, sometimes it&rsquo;s hard to be a mom. It is okay to recognize that motherhood can be hard.</p>
<p><strong>RELATED:</strong> <a href="https://intermountainhealthcare.org/blogs/2015/06/3-insights-giving-courage-to-overwhelmed-moms-everywhere" target="_blank">Giving Courage to Overwhelmed Mothers Everywhere</a></p>
<p><strong>#6. Time flies</strong></p>
<p>In the beginning, it is safe to say that time seems to have slowed down a bit. However, when your biggest child turns 5,6, or 7&mdash; it&rsquo;s like time has just flown by and you don&rsquo;t know where it went.</p>
<p><strong>#7. Take it a moment at a time</strong></p>
<p>Although it seems as though 100 years is a long time, the moments will go by quickly. When you feel overwhelmed with all that motherhood has to offer, remember to take it one moment at a time.</p>
<p><strong>#8. Your kids will grow up, eventually</strong></p>
<p>Isn&rsquo;t this hard to wrap your head around? Those kids that you know as your babies are going to grow up and make you super proud.</p>
<p"><strong>#9. There is always room to learn</strong>
<p>A simple, but sobering thought is that you can always learn. Some moms think they need to know everything from the start, but there is always time to learn something new. Don&rsquo;t feel like you have to know it all from the start.</p>
<p><em>Finally, for the last two simple truths about motherhood.</em></p>
<p><strong>#10. &amp; #11. You are not screwing it up and you can always ask for help!</strong></p>
<p>Don&rsquo;t ever feel like you are just a total screw up as a mom and don&rsquo;t forget to ask for help when you need it. These two final truths will help you keep your sanity.</p>
</p">Thu, 27 Oct 2016 00:00:00 -0600{546EB2D8-B0D9-4D58-ADD9-B3901B6366E3}https://10.40.239.128/blogs/2016/10/5-ways-reward-yourself-without-food/5 Ways to Reward Yourself Without Food<p>Here are five ideas to help you get all the rewards without the risk.</p>
<ol>
<li><strong>Buy new workout clothes</strong>. It&rsquo;s no secret that feeling good about how you look can raise your spirits. So buy something cute and rock it during your next sweat session.</li>
<li><strong>Take a nap.</strong> It can be hard to take time for yourself, but a little extra shuteye is a great reward. It will rejuvenate you and best of all, it&rsquo;s free.</li>
<li><strong>Give yourself permission to say no.</strong> We all have tasks or obligations we feel we <em>should</em> do, even though our hearts aren&rsquo;t in it. Give yourself a pass on something you&rsquo;re dreading, and do something for you instead. That&rsquo;s a great reward.</li>
<li><strong>Schedule some alone time.</strong>Family, friends, work, school, there&rsquo;s always something to do, and too little time to do it. Having a few minutes to yourself to do some deep breathing or take a walk will help you relax and give you more energy for the tasks ahead.</li>
<li><strong>Pay yourself for good habits.</strong> Did you have a salad for lunch? Spend time at the gym? Get 8 hours of sleep last night? Put a dollar in a jar to reward yourself for your efforts. When you reach $100 (or whatever amount you choose) splurge on something you&rsquo;ve been eyeing.</li>
</ol>
<p>Getting into the habit of rewarding yourself without food will help your heart health,&rdquo; says Jane Fox, Director of <a href="/locations/utah-valley-hospital/medical-services/heart-care/" target="_blank">Cardiovascular Services</a> at <a href="/locations/utah-valley-hospital/" target="_blank">Utah Valley Hospital</a>. &ldquo;When we use food as a reward, we often make poor choices. No one treats themselves with broccoli; we reach for the sugary, fatty foods that do the most damage to our long term health.&rdquo;</p>
<p>Using <a href="http://diettogo.com/blog/25-fantastic-non-food-rewards" target="_blank">alternative methods</a> to reward yourself will pay big dividends for your health, and it sets a great example for others. How do you reward yourself? Share in the comments!</p>Thu, 27 Oct 2016 00:00:00 -0600{7B11E509-F9E7-4C99-894D-93C623C4A537}https://10.40.239.128/blogs/2016/10/a-lucky-fall-duane-l-monette/A Lucky Fall - Duane L. MonetteIn December of 2015, Duane L. Monette received the devastating news of metastatic cancer. After hunting in Minnesota, he felt something swollen along his neck that didn&rsquo;t &ldquo;feel quite right.&rdquo; By the following week he visited an ENT who biopsied the site. The diagnosis was &ldquo;carcinoma of unknown primary origin.&rdquo; At his home in Utah, Monette visited Dr. Brian Tudor of <a href="https://intermountainhealthcare.org/locations/southwest-regional-cancer-clinic-st-george/" target="_blank">Intermountain Healthcare&rsquo;s Southwest Cancer Clinic</a> in St. George.
<div>&nbsp;
<p>Determined to find answers, Tudor ordered the ICG100&trade; test. During Monette&rsquo;s visit Tudor mentioned, &ldquo;It&rsquo;s best to treat immediately, but it&rsquo;s best to treat the correct cancer.&rdquo; Looking for gene alterations, Intermountain Precision Genomics Core Laboratory analyzed Monette&rsquo;s tumor through Next Generation Sequencing (NGS). &nbsp;Even though doctors were unable to find the source of the cancer, Monette was treated according to his genomic profile.</p>
<p>Additional markers identified by pathology hinted at bladder or kidney cancer. Then, genomic sequencing confirmed a gene alteration in the tumor cells, FGFR3, which is common in bladder cancer. </p>
<p>With little to no side effects from the targeted therapy, Monette was able to return to his outdoor activities. While on a fishing trip in Canada, he fell. &ldquo;It was like someone took my feet from right under me.&rdquo; Monette was rushed to the ER and blood was discovered in his urinalysis and a dark mass on his kidney. Upon arriving home, Monette visited his urologist. A biopsy was performed and markers of urethral cancer were discovered. &ldquo;My doctor said, &lsquo;That was the luckiest fall of your life! Now I can cure you.&rsquo;&rdquo; Monette had his kidney removed and remains on a targeted drug with a continuous positive response.</p>
<p>The world would love to see the day when cancer is wiped completely from vocabulary. In Monette&rsquo;s instance, precision medicine and a targeted drug therapy are treating Monette&rsquo;s cancer like a &ldquo;chronic disease.&rdquo; Logic stands to reason, had Monette not received a targeted treatment recommended from genomic testing initially, his kidney cancer could have progressed dramatically. &nbsp;Professionals speculate, this example of starting a targeted treatment right away likely saved Monette&rsquo;s life. </p>
<p>Monette still enjoys the things he loves. Monette is an avid golfer. He enjoys playing tennis and pickle ball with his wife. Together they enjoy hiking and watching movies. &ldquo;I feel very, very lucky that we have the cancer clinic here in St. George and that it&rsquo;s involved in the high-tech treating of cancer.&rdquo;</p>
</div>Wed, 26 Oct 2016 00:00:00 -0600{D81CDA09-EEED-4DF4-A21F-DFD2605A5E27}https://10.40.239.128/blogs/2016/10/what-you-need-to-know-about-breast-exams/What You Need to Know About Breast Exams<p>If you&rsquo;re an adult woman who isn&rsquo;t doing a monthly breast self-exam, you may want to start. <a href="http://www.webmd.com/breast-cancer/guide/breast-self-exam">Breast self-exams</a> help you to familiarize yourself with the health of your breasts over time and allow you to notice lumps, thickening tissues, or any other changes that can happen. Additionally, regular clinical breast exams at your doctor&rsquo;s office give your doctor the opportunity to catch things you may not notice during your self-exams. Women older than 40 are also encouraged to have regular mammograms to catch breast lumps long before you can feel them. When combined, breast self-exams and mammograms help to stop breast cancer in time to treat it.</p>
<h2>How to do a Breast Self-Exam</h2>
<p>Don&rsquo;t feel shy about doing a breast exam on yourself. You know your body better than anyone else. Being aware of what&rsquo;s happening will empower you to make healthy decisions. It&rsquo;s best to do a breast self-exam soon after a menstrual period, when your breasts aren&rsquo;t undergoing changes due to hormones. Besides examining yourself in the mirror, you should do a standing (shower) self-exam and an exam lying down. This will give you familiarity with your breasts in both positions.</p>
<h3>In Front of the Mirror</h3>
<p>Raise your arms high above your head to do a visual inspection of your breasts in front of a mirror. Check your breasts for dimpling of the skin (it will look like an orange peel), swelling, changes in contour, or changes in your nipple. Repeat the inspection again after placing your hands on your hips and flexing your chest muscles.</p>
<h3>In the Shower</h3>
<p>While you&rsquo;re lathering up in the shower, take a minute to do a breast self-exam. With soapy fingers, move in a circular pattern from the outside of your breast to the center to check for lumps, knots, or any thickened parts of your breast. Be sure to check your underarm and collarbone areas as well as the entire breast. Familiarity is key here. Breasts will normally have some lumps &mdash; they&rsquo;re made up of fatty tissues, milk ducts, and blood vessels. When done monthly, you&rsquo;ll be able to check for new lumps or unusual tissues.</p>
<h3>Lying Down</h3>
<p>Lying down allows you to evenly check the tissues of the breast because your breast will spread across your ribs. With a pillow behind your right shoulder, raise your right arm above your head. With your left hand, move clockwise around your breast to check for any changes or lumps. Once you complete a rotation, move inwards about an inch and repeat until you&rsquo;ve covered your entire breast. Make sure to check your nipple area for changes as well as your armpit. Squeeze your nipple to check for discharge. Repeat with your left breast.</p>
<h2>Symptoms of Breast Cancer</h2>
<p>As you&rsquo;re doing breast self-exams, look for (and talk to your doctor about) the following symptoms:</p>
<ul>
<li>Thick tissue or lumps the size of a pea or larger in your breast or underarm</li>
<li>Nipple discharge, tenderness, or an inverted nipple</li>
<li>Pitting or ridges in the skin on your breast</li>
<li>Unusual changes in the shape and size of your breast</li>
<li>Changes in the way your breast looks or feels</li>
</ul>
<p><strong><a href="https://intermountainhealthcare.org/services/cancer-care/cancers-we-treat/breast-cancer/" target="_self">Learn more about Breast Cancer</a></strong></p>
<h2>Clinical Breast Exams</h2>
<p>At your annual physical exam with your family doctor or gynecologist, you&rsquo;ll likely get a <a href="http://www.nationalbreastcancer.org/clinical-breast-exam">clinical breast exam</a>. This means your doctor will check your breasts, much like you do with self-examination. It&rsquo;s common for your healthcare provider to ask you to raise your arms above your head while they use their finger pads to check for rashes, dimpling, lumps, large differences between your breasts, or any other unusual symptoms. Clinicians have experience recognizing signs or symptoms you may miss in your self-exam. Because of this you&rsquo;ll want to report any suspicious lumps to your doctor, and make sure you get your yearly physical exam.</p>
<h3>Mammograms</h3>
<p>When you turn age 40, it&rsquo;s time for you to start talking to your doctor about the risks and benefits of mammogram screenings on an annual basis. Mammograms are a safe and effective way to screen for breast cancer. Mammogram screenings are x-rays of your breasts. During a mammogram, your breasts are placed between two plates that flatten your breast and allow the x-ray to better see all of the tissue. A mammogram can detect breast cancer, lumps, and even smaller lumps like calcifications. Calcifications are small mineral deposits that accumulate in the breast. A lump may be a cyst (a fluid-filled sac) that feels like a grape, or they can be a solid mass that feels more like a dried bean. Both calcifications and lumps can be linked to cancer, so detecting them early is important. Small lumps can be caught by a mammogram long before they can be felt in an examination, so regular screenings are important.&nbsp;</p>
<p><strong>RELATED: <a href="https://intermountainhealthcare.org/blogs/2016/10/6-things-you-need-to-know-about-mammograms" target="_self">6 Things You Need To Know About Mammograms</a></strong></p>
<h3>What happens when you find a lump?</h3>
<p>If you find a lump during a routine breast exam, call your doctor, and try not to panic. <a href="http://www.nationalbreastcancer.org/breast-self-exam">Eight out of 10 lumps</a> are benign, which means they are not cancer. Your doctor will examine the lump and order additional testing as needed. This testing may include mammograms, ultrasounds, or a biopsy (removing part of the lump) to ensure cancer is not present.</p>
<p>Monthly breast self-exams are your first line of defense against breast cancer. When you combine them with regular breast exams at your doctor&rsquo;s office and mammograms, you increase your chances of catching breast cancer while it&rsquo;s still in the beginning stages and easy to treat. Talk to your doctor if you have questions about how regular breast exams can benefit you.</p>Tue, 25 Oct 2016 00:00:00 -0600{6E7AA8D0-1667-466F-A37A-8A56D843D1F9}https://10.40.239.128/blogs/2016/10/4-sleep-tips-that-are-better-than-counting-sheep/4 Sleep Tips That Are Better Than Counting Sheep<p>Night after night you lie in bed hoping that maybe tomorrow night, you&rsquo;ll get enough rest. After all, sleep is a critical factor in keeping yourself healthy. You know that getting the right amount and quality of sleep is as important as eating the right foods. Chronic lack of sleep increases your chance of obesity, diabetes, high blood pressure, heart disease, and stroke. It also impacts your memory and problem-solving skills. With constant sleep deprivation, you know you&rsquo;re more prone to suffer from mood problems and difficulty concentrating.</p>
<p><strong>RELATED: <a href="https://intermountainhealthcare.org/blogs/2015/09/sleeping-to-improve-your-health">Sleeping to Improve Your Health</a></strong></p>
<p>And so as you lie there with so much on the line, you worry that counting sheep just isn&rsquo;t cutting it anymore. Nearly <a href="http://bettersleep.org/better-sleep/the-science-of-sleep/sleep-statistics-research/better-sleep-survey">half of Americans know they&rsquo;re not getting enough sleep</a>, and a lot of them are doing nothing about it. Are you one of them?</p>
<p>Counting sheep isn&rsquo;t working. Let&rsquo;s take a look at what might.</p>
<h2>Why Can't You Sleep?</h2>
<h3>Sleeping Environment</h3>
<p>If you&rsquo;re looking to improve your sleep, the first place you want to evaluate is your sleeping environment. Why? Because our bodies naturally produce melatonin (the hormone that regulates sleep and wake cycles) better when it&rsquo;s dark. Too much light in your bedroom may be interrupting your melatonin production and contributing to your sleep problems.</p>
<p>A bedroom should be a dark, comfortable place where you can relax. If it&rsquo;s not, you might want to think of some ways to improve your sleep space. Black-out drapes, minimal night lights, and a comfortable bed will go a long way to improving your quality of sleep.</p>
<h3>Stress vs Sleep</h3>
<p>While it&rsquo;s possible for your lack of sleep to cause stress, the opposite is also true. When you&rsquo;re stressed, your body triggers a set of responses to address the perceived threat. Aside from changes in your breathing and heart rate, your body also releases chemicals like cortisol and adrenaline. These chemicals prepare your body for a fight-or-flight response. When your body is in a constant state of stress, falling and staying asleep can be hard to achieve.</p>
<p>Instead of shuffling into bed at the end of a long and stressful day, make a conscious effort to release some stress before bed. Make a to-do list for the next day so you can forget about your task-list. You could also do yoga or listen to soothing music. Find how you de-stress, then work to decompress before you sleep.</p>
<h3>Food that keeps you awake</h3>
<p>You know that extra cup of coffee in the evening is going to keep you up, the same way you know the late-night hot wings will give you heartburn. Instead of sabotaging your body, reign in the foods you eat before bed. Stay away from caffeine-rich foods for at least six hours before bedtime. Similarly, if you want to avoid heartburn at night, avoid fried, spicy, and tomato-based foods that will trigger acid reflux.</p>
<p><strong>RELATED: <a href="https://intermountainhealthcare.org/blogs/2016/08/10-drinks-to-help-you-sleep-at-night">10 Drinks to Help You Sleep at Night</a></strong></p>
<h3>Technology may keep you up at night</h3>
<p>Your phone and TV habits may be another threat to your quality of sleep. Research shows that the type of light emitted by electronic devices such as your tablet, smartphone, computer, and television have a high concentration of blue light. This light has a potent ability to <a href="http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2831986/">shift your circadian rhythm</a>, which controls wakefulness and other body functions, so changing it can have a big impact on your health.</p>
<p>If that isn&rsquo;t enough to get you to put down your phone and the remote, researchers have found that <a href="http://www.health.harvard.edu/staying-healthy/blue-light-has-a-dark-side">blue light also has a powerful effect on melatonin suppression</a>. This means that staying up late watching TV is not only cutting into your sleep time, but it&rsquo;s making it difficult for you to sleep when you finally do go to bed. Aside from the quantity of sleeping hours, blue light exposure also affects your quality of sleep. Which means that even if you have slept for eight hours, it will feel like less. This can leave you tired, irritable, and moody.</p>
<p>Improve your sleep by cutting back your exposure to blue light from your electronic devices. Turn off your smartphone, tablet, or other blue light-emitting devices at least two to three hours prior to bed. When this isn&rsquo;t possible, try the following:</p>
<ul>
<li><strong>Use blue-blocking glasses at night.</strong> If you&rsquo;re constantly exposed to blue light-emitting devices at night, take advantage of blue-blocking glasses. Research shows that wearing these glasses <a href="http://onlinelibrary.wiley.com/doi/10.1111/j.1600-079X.2006.00332.x/abstract">reduces the effect of blue light on melatonin suppression</a>.</li>
<li><strong>Install a brightness-adjusting app on your phone or computer.</strong> Programs like <a href="https://justgetflux.com/">f.lux</a> enable you to sleep better even if you&rsquo;re using your computer at night. The app adjusts your phone or computer display at night to a faint orange, which reduces the blue light coming from your device.</li>
<li><strong>Expose yourself to bright light during the day.</strong> Daylight exposure can improve your ability to sleep at night and helps boost your mood during the day. </li>
</ul>
<p>Getting enough sleep isn&rsquo;t easy these days. Work, home life, and constant media distractions can make it difficult to get enough shuteye. When counting sheep no longer works, set yourself up for positive sleep patterns with a few small changes. It&rsquo;ll be worth it to get the rest you deserve.</p>Tue, 25 Oct 2016 00:00:00 -0600{2484ACB9-695A-4056-9BC1-FEB3CB6F111C}https://10.40.239.128/blogs/2016/10/why-you-need-to-stop-ignoring-domestic-violence/Why You Need to Stop Ignoring Domestic Violence<p>The biggest reason why domestic violence and sexual assault remain so prevalent today is because of silence and lack of knowledge. If you don&rsquo;t think they&rsquo;re still common, you should know that <a href="http://www.health.utah.gov/vipp/topics/rape-sexual-assault/">one in eight women will experience some form of sexual violence in their lifetime.</a> In Utah, women experience more than 160,000 intimate partner-related physical assaults and rapes each year.</p>
<p>In addition to the immediate trauma caused by abuse, domestic violence also contributes to a number of chronic health problems including depression and substance abuse. Additionally, this abuse often limits a woman&rsquo;s ability to manage other chronic illnesses.</p>
<p>If you&rsquo;re the victim of domestic violence or sexual assault, it&rsquo;s very important to know you&rsquo;re not alone. If you know someone who&rsquo;s suffering from domestic violence, do something. Talk to friends and family about what&rsquo;s going on, and use resources like hotlines and support groups to learn more about what can be done. Don&rsquo;t be afraid to reach out and ask for help. Don&rsquo;t be afraid to reach out and offer help. These conversations can be difficult and delicate, but we need to have them.</p>
<p>Here are some tips to help you identify domestic violence and sexual assault, and ways you may be able to offer support:</p>
<ol>
<li><strong>Listen.</strong> If someone tells you they&rsquo;re experiencing abuse right now, or have been abused or sexually assaulted in the past, remember this could be the first time they&rsquo;re telling someone. Listen carefully and let&nbsp;them know they&rsquo;re not alone. This simple gesture can make a huge difference in their recovery. </li>
<li><strong>Don&rsquo;t judge.</strong> Let them know the abuse is not their fault, and reassure them there are services and resources available to provide help and support. Whether or not they choose to find help, respect their decision and let them know you&rsquo;re available to help whenever they may need it.<br />
Unfortunately, there are many reasons why victims stay in abusive relationships. They may leave and return to the relationship many times even though the abuse continues. Don&rsquo;t criticize their decisions or try to guilt them, because it&rsquo;s during these times when they need your support more than ever.</li>
<li><strong>Spend time with them.</strong> Participating in activities outside of the relationship and spending time with friends and family can be an important step for someone in an abusive relationship. Support is critical and the more they feel supported by people who care for them, the easier it will be for them to take the steps necessary to get safe and stay away from their abusive partner.</li>
<li><strong>Encourage them to seek help.</strong> Find a local domestic violence agency that provides counseling or support groups. You can even offer to go with them to a meeting or appointment. If they have to go to the police, court, or a lawyer&rsquo;s office, offer to go along for moral support.</li>
<li><strong>Remember that you can&rsquo;t &ldquo;rescue&rdquo; someone.</strong> Although it&rsquo;s difficult to see someone you care about get hurt, ultimately they&rsquo;re the one who has to make the decision about what they want to do. It&rsquo;s important for you to support them no matter what they decide, and help them find a way to safety and peace.</li>
</ol>
<p>You can call one of these hotlines to find local support groups and information on staying safe. If you or someone you love is in a violent relationship, these organizations offer FREE help, and are open 24 hours a day/seven days a week:</p>
<ul>
<li>Utah Domestic Violence Link Line:1 (800) 897-LINK</li>
<li>Rape &amp; Sexual Assault Crisis Line: 1 (888) 421-1100</li>
</ul>
<p>If you&rsquo;re outside the Salt Lake Valley, there are still many resources available. <a href="http://www.health.utah.gov/vipp/pdf/RapeSexualAssault/rape-crisis-programs-Utah.pdf">Check out the Rape Crisis Resources for Utah.</a></p>
<p><strong>VIDEO - Lupe Cruz discusses domestic violence on Good Things Utah.</strong></p>
<iframe width="560" height="315" src="https://www.youtube.com/embed/4-JctcQFuh4?rel=0&amp;showinfo=0" frameborder="0"></iframe>Fri, 21 Oct 2016 00:00:00 -0600{8A6B01A4-87F0-4A54-818C-E840CBF80577}https://10.40.239.128/blogs/2016/10/the-most-amazing-frozen-fruit-pie-ever/The Most Amazing Frozen Fruit Pie Ever<p>&ldquo;Pie,&rdquo; says the author Laurie Halse Anderson, &ldquo;makes everybody happy.&rdquo; That goes double for frozen fruit pies, which are like the Swiss Army Knife for easy pies. They make pie eaters happy &mdash; and the bakers.</p>
<p>With a frozen fruit pie, there are a few little things you can change based on your desired outcome, but basically you have a cracker crust, filling, and topping. Let&rsquo;s walk through the steps and options for this simple and wonderful desert.</p>
<h2>Making a cracker crust</h2>
<h3>1-1/2 cups of graham crackers crumbs (about 10 full sheets)</h3>
<p>With a cracker crust, there are no limits to your base ingredient. Depending on what you are using as a filling, there are many options like ginger snaps, ground nuts, Nilla Wafers, Oreos, short bread cookies, etc. With sweeter cookies you won&rsquo;t need to add as much sugar to the mixture, so adjust the recipe accordingly.</p>
<h3>6 Tbsp. melted butter</h3>
<p>Butter is the binding agent here, that is, it holds everything together. There are a few substitutions you can make, like 3 Tbsp. peanut butter and 3 Tbsp. oil mixed together, or even 5-6 Tbsp. coconut oil.</p>
<h3>1/3 cup brown sugar</h3>
<p>The sugar works with the butter to hold everything together, and gives the crust a sweet flavor. If you want, you can use regular granulated sugar instead of brown sugar depending on how you want it to taste.</p>
<h3>Other little things</h3>
<p>You can do a lot of things with this crust recipe to it unique. For example, add a little spice by tossing in 1/2 teaspoon of cinnamon or nutmeg, or add 1 Tbsp. shredded coconut.</p>
<p>Mix the ingredients together and press the mixture into the bottom of a 9-inch pie plate. Really press it down so it forms a solid crust that won&rsquo;t crumble and fall apart when you serve the dessert. Don&rsquo;t forget the edges. One way to do this effectively is to use a measuring cup with a flat bottom as a press.</p>
<p>Now place the crust in the refrigerator for about 1-2 hours before adding the filling.</p>
<p><em>TIP: This recipe is for a no-bake pie, but this crust also works for baked desserts. Simply preheat your oven to 325 degrees, and bake the crust for about 10 minutes before adding the filling.</em></p>
<h2>Pie Filling</h2>
<h3>2 cups frozen berries</h3>
<p>The type of berry you use doesn&rsquo;t matter much here. Consider using blueberries, raspberries, sliced strawberries, or even go crazy with a mixture. Other fruits also work well, like peaches or apricots.</p>
<h3>4 cups of yogurt</h3>
<p>Regular yogurt works great, but if you like the tang of Greek yogurt, by all means use it. If you&rsquo;d rather use Lite yogurt, that is fine too. Flavored yogurt is also a good idea. For example, vanilla yogurt with sliced strawberries, or blueberry yogurt with blueberries. The possibilities are nearly endless, which means this recipe will never get boring.</p>
<h3>Instructions</h3>
<p>Put 2 cups of yogurt and 2 cups of berries in a blender or food processor and pulse until they are mixed together. Pour the mixture into the prepared crust and spread it evenly (it will appear shallow at this point, but that&rsquo;s okay). Put the pie in the freezer for 1 hour. Next, spread 2 cups of yogurt on top of the berry layer and sprinkle the top with more berries to make it look pretty. Put the pie back in the freezer for another hour.</p>
<p>Serve and enjoy.</p>
<p><em>TIP: If the pie sits in the freezer for longer than 2 hours it will probably get too solid to slice. Just set it on the counter for 30-45 minutes and it should thaw out enough to serve.</em></p>
<h2>The Most Amazing Frozen Fruit Pie Recipe</h2>
<h3>Frozen Blueberry Pie</h3>
<ul>
<li>1-1/2 cups of graham crackers crumbs (about 10 full sheets)</li>
<li>6 Tbsp. melted butter</li>
<li>1/3 cup brown sugar</li>
<li>2 cups frozen blueberries</li>
<li>4 cups vanilla yogurt</li>
</ul>
<p><strong>Crust</strong></p>
<p>Place graham cracker crumbs, melted butter, and brown sugar together in a small bowl and mix well. Press the mixture into the bottom of a 9-inch pie plate. Don&rsquo;t forget the edges.</p>
<p>Place the crust in the refrigerator for 1-2 hours before adding the filling.</p>
<p><strong>Filling</strong></p>
<p>Combine 2 cups of yogurt and 2 cups of berries in a blender or food processor and pulse until they are mixed together. Pour the mixture into the prepared crust and spread it evenly (it will appear shallow at this point, but that&rsquo;s okay). Put the pie in the freezer for 1 hour.</p>
<p>Next, spread 2 cups of yogurt on top of the blueberry layer and sprinkle the top with more blueberries. Put the pie back in the freezer for another hour. </p>
<p>Serve and enjoy.</p>
<h3>The Most Amazing Frozen Fruit Pie Recipe - The Movie!</h3>
<iframe width="560" height="315" src="https://www.youtube.com/embed/A-v2DlzLUjQ?rel=0&amp;showinfo=0" frameborder="0"></iframe>Fri, 21 Oct 2016 00:00:00 -0600{F80AD44C-2BC9-4F0D-8527-2B73FF6D2825}https://10.40.239.128/blogs/2016/10/five-key-poses-to-start-your-yoga-practice/Five Key Poses to Start Your Yoga Practice<p>Like all things, yoga does take practice&hellip;hence why actually carrying out the exercise is called a yoga &ldquo;practice.&rdquo; But many beginner yogis find themselves hooked after experiencing the benefits. </p>
<p>&ldquo;Yoga is great; it incorporates core strength, flexibility, and balance &ndash; important aspects that we should all focus on,&rdquo; says <a href="/find-a-doctor/e/evensen-christopher-s/" target="_blank">Dr. Chris Evensen</a>, orthopedic surgeon at <a href="/locations/sevier-valley-hospital/" target="_blank">Sevier Valley Hospital</a> and <a href="/locations/sanpete-valley-hospital/" target="_blank">Sanpete Valley Hospital</a>. &ldquo;It also contributes to an overall sense of physical and mental wellbeing. Whether someone is trying to stay fit in their golden years or a younger, active athlete, they can find benefits from yoga."</p>
<p><strong>RELATED POST: </strong>&nbsp;<a href="/blogs/2015/12/locust-pose-your-way-to-better-health/" target="_blank">Locust Pose Your Way to Better Health</a></p>
<p>Here are five key poses to start your practice with:</p>
<h2>Forward Fold</h2>
<p><strong>HOW</strong><br />
Standing with your feet hip-width apart, slowly hinge forward as far as you can comfortably go, keeping your knees straight. Place your hands or finger tips on the floor in front of you, or for an easier modification, place them on the back of your calves.</p>
<p><img alt="The yoga forward fold pose stretches multiple muscle groups and allows for spinal decompression" style="width:100%;" src="/~/media/Images/Modules/Blog/Posts/2016/10/yoga-pose-forward-fold.jpg" /></p>
<p><strong>WHY</strong><br />
Obviously, this stretches multiple muscle groups, but additionally, inverted poses like this allow for spinal decompression &ndash; a huge plus.</p>
<h2>Plank</h2>
<p><strong>HOW</strong><br />
Placing your hands firmly on the ground, with your arms straight over your wrists, step your feet back until your legs are directly behind you. The goal is to have a straight &ldquo;line&rdquo; running from your shoulders down to your heels. You can modify this pose by going onto your forearms &ndash; a good option for those with wrist issues. </p>
<p><img alt="The plank is an important yoga pose that strengthens arms, shoulders and abs." style="width:100%;" src="/~/media/Images/Modules/Blog/Posts/2016/10/yoga-pose-plank.jpg" /></p>
<p><strong>WHY</strong><br />
Plank pose not only strengthens your arms and shoulders, but it&rsquo;s a great ab workout too.</p>
<h2>Down Dog</h2>
<p><strong>HOW</strong><br />
From plank, shift your weight onto your heels, pushing your hips upward. The goal is to have your heels as close to the ground as possible (don&rsquo;t worry, it will eventually happen!), as your hands continue to press away from the mat (or in yogi talk, &ldquo;the Earth&rdquo;).</p>
<p><img alt="The yoga down dog pose is a great decompression pose to take weight off your spine" style="width:100%;" src="/~/media/Images/Modules/Blog/Posts/2016/10/yoga-pose-down-dog.jpg" /></p>
<p><strong>WHY</strong><br />
Like forward fold, this is a great decompression pose to take weight off of your spine, and also a great overall stretch.</p>
<h2>Tree</h2>
<p><strong>HOW</strong><br />
Come up to a standing position (mountain pose), hips shoulder-width apart. Open your toes and distribute the weight evenly throughout your right foot. Bring your left foot up and set it on the inside of your thigh. Bring your hands together in front of your heart, or place them straight above your head. Need a modification? Bring your left foot just to the side of your ankle, or on the inside of your calf, then work your way up. Repeat on the other foot. Tip: Focus on one object at eye level to help with your balance.</p>
<p><img alt="The yoga tree pose can help balance your mind and increase concentration." style="width:100%;" src="/~/media/Images/Modules/Blog/Posts/2016/10/yoga-pose-tree.jpg" /></p>
<p><strong>WHY</strong><br />
Studies show that performing balancing poses can actually help balance your mind and increase concentration. And of course, depending how long you are able to hold this, it will be a strengthening pose as well.</p>
<h2>Corpse Pose</h2>
<p><strong>HOW</strong><br />
Work your way onto your back and let your arms and legs rest. Close your eyes, and work to bring your awareness to your stomach rising and falling while focusing on your breathing and bringing positive energy in with each inhale. Stay in the pose for as long as you like &ndash; without falling asleep.</p>
<p><img alt="The yoga corpse pose may seem easy, but requires concentration and helps with relaxation" style="width:100%;" src="/~/media/Images/Modules/Blog/Posts/2016/10/yoga-pose-corpse.jpg" /></p>
<p><strong>WHY</strong><br />
This may seem like the easiest pose of the day, but it can also require concentration to keep your mind from wandering to your to do list for the day. Relaxation and meditation is important for both the mind and body, and taking a few minutes to do this can lead to a healthier life.</p>
<p>Build onto these poses by learning more at <a href="http://www.yogajournal.com/category/beginners/" target="_blank">YogaJournal.com</a>. Good luck with your practice&hellip;Namaste! (roughly interpreted: &ldquo;The divine in me recognizes the divine in you.&rdquo;)</p>Thu, 20 Oct 2016 00:00:00 -0600{8EFBA482-3501-468E-B116-5E363128FA3F}https://10.40.239.128/blogs/2016/10/pregnancy-and-the-flu/Pregnancy and the flu
<p>October marks the beginning of the <a href="https://intermountainhealthcare.org/blogs/2013/01/the-flu-season">flu season</a> in Utah; school is back in full swing and the weather is shifting into colder temperatures. Up to 20 percent of the population is infected with the flu each year, and according to statistics released by the center for disease control, nearly 200,000 Americans are hospitalized each year due to influenza and related symptoms such as pneumonia. </p>
<br />
Due to changing physiology of the body, women who are pregnant are more at risk of catching the flu, and more prone to severe illness from the influenza virus. Changes to the immune system, heart and lungs can lead to infections and hospitalizations says <a href="https://intermountainhealthcare.org/find-a-doctor/n/nielson-kandice-r/">Dr. Kandice Nielson</a>, an
<div>OB/GYN with <a href="https://intermountainhealthcare.org/locations/wasatch-obgyn-mckay-dee/">Wasatch OB/GYN</a>.<br />
<br />
“I strongly recommend my patients get the flu shot,” says Nielson. “In terms of people who will get sick from influenza, we worry about the very young, the very old, people with chronic medical conditions and pregnant women.” <br />
<br />
Pregnancy increases the risk for complications from the flu virus, but not from the flu vaccine. <br />
<br />
“The only way to prevent getting the flu is from the vaccine,” says Nielson. “We recommend that all pregnant women and those who are post-partum – or planning to get pregnant, get the flu shot.” <br />
<br />
<a href="https://intermountainhealthcare.org/blogs/2015/10/five-common-flu-shot-myths-that-are-not-true">Flu shots are safe</a> for both pregnant and <a href="https://intermountainhealthcare.org/blogs/2013/09/is-it-safe-to-get-the-flu-shot-or-spray-while-i-m-breastfeeding">post-partum mothers</a>, and can be administered at any point during pregnancy. The injected vaccine is <a href="https://intermountainhealthcare.org/blogs/2016/06/flu-vaccine-update-the-mist-missed">safer and more effective than the mist</a>, however. <br />
<br />
“The flu mist is a live attenuated virus and is not safe for pregnant women,” says Nielson. “The flu shot itself is a killed virus and does not carry the risk of infection from influenza. We always recommend the injection for pregnancy.” <br />
<br />
Flu-shots and information about the vaccine can be found at most pharmacies and vaccination clinic locations can be found at <a href="http://www.immunize-utah.org/apps/flu/">http://www.immunize-utah.org/apps/flu/</a>.<br />
<p class="Default"> </p>
</div>Thu, 20 Oct 2016 00:00:00 -0600{BD67EEFD-32F2-479F-A808-36B0A5279ABC}https://10.40.239.128/blogs/2016/10/intermountain-healthcare-announces-formation-of-new-precision-medicine-company/Intermountain Healthcare Announces Formation of New Precision Medicine CompanyPrecision medicine is a personalized approach to testing, diagnosing, and treating cancer. <a href="https://intermountainhealthcare.org/navican/" target="_blank">Navican</a>&nbsp;incorporates <a href="https://intermountainhealthcare.org/services/cancer-care/precision-genomics/" target="_blank">Intermountain Precision Genomics</a> process of analyzing the genetic makeup of a patient&rsquo;s cancer, then employing a team of skilled molecular tumor specialists to review each test and determine how to most effectively treat that cancer case. This team approach gives oncologists the information and support they need to prepare a customized, targeted treatment plan for each patient.
<div>&nbsp;
<p>&ldquo;Navican gives new hope to patients and their families,&rdquo; says Lincoln Nadauld, MD, PhD, executive director of Precision Genomics at Intermountain Healthcare, and Navican advisor. &ldquo;Using advanced cancer-fighting tools such as the Navican test<ins cite="mailto:Bonnie%20Char%20Hennefer" datetime="2016-10-20T11:21">s</ins>, we give physicians confidence in knowing they are doing everything that is available to them to provide the best possible care for patients.&rdquo;</p>
<h3>Navican will provide physicians</h3>
<ul>
<li>The capability to test and provide treatment for the greatest number of actionable gene mutation types, offering the most advanced next-generation sequencing available through Intermountain Healthcare's&nbsp;integrated system.</li>
<li>Access to limited distribution and specialty drugs for patients.</li>
<li>Using a groundbreaking sequencing test to find and target individual mutations within cancer tumors.</li>
<li>Testing developed Intermountain Healthcare giving oncologists more confidence in determining exactly which gene mutations are causing the cancer, allowing for more precise drug treatment. </li>
<li>A precision medicine option with far fewer side-effects than standard chemotherapy, increasing the quality of life for people diagnosed with cancer who previously didn&rsquo;t have any options left to try.</li>
</ul>
<p>The promise of precision medicine through targeted therapies is real. However, only a small percentage of the population is seeing improvements from personalized treatment options. &ldquo;We have reached a time where diagnostic and therapeutic technologies can become a synergistic, clinical portfolio used to aid in the management and wellbeing of community based cancer patients, and that&rsquo;s precisely what we are going to do,&rdquo; said Chakravarty. </p>
<p>Navican is focused on combining targeted therapies with rapid improvements in technology and research to make precision medicine a viable solution for everyone with cancer. </p>
<p>&ldquo;The partnership between Intermountain Healthcare and Navican will help physicians across the world provide high quality solutions at more sustainable costs,&rdquo; says Marc Harrison, MD, president and chief executive officer at Intermountain Healthcare. &ldquo;Cancer is personal and Intermountain Healthcare and Navican are creating solutions that enable individualized care for each person.&nbsp;This means better results for those of us needing care now and for generations to come.&rdquo;</p>
<p>Ingo Chakravarty, a 26-year senior executive of the health industry, has been named as the President and CEO of Navican. Chakravarty will be responsible for leading a team who works with physicians, pharmaceutical companies, and healthcare leaders to find treatments and clinical trial options patients wouldn&rsquo;t have had access to previously. Chakravarty said Navican is also committed to advancing research and education to influence how the industry can collectively use insights to find new discoveries and sustainable solutions.&nbsp; </p>
<p>Chakravarty spent the last two decades building global business in the <em>in-vitro</em> diagnostic marketplace, holding senior leadership positions at Gen-Probe, Roche Diagnostics, Ventana Medical Systems and most recently as Senior Vice President and General Manager, International at GenMark Diagnostics. &ldquo;While I focused on diagnostic solutions in Infectious Diseases during my last five years in the industry, I am glad to be back in the field of oncology where I spent the majority of my professional life and most importantly where my passion is,&rdquo; Chakravarty said.</p>
</div>Thu, 20 Oct 2016 00:00:00 -0600